How To Stop a Panic Attack!

Panic attack, help! When you’re in the moment of having a panic attack, you think in terms of “how do I stop this panic attack?” There are several steps you can take to curtail the attack. I’ll talk about those shortly.

Nevertheless, some experts say that the cause of panic attacks are unknown, while others suggest genetics, stress level, experiencing significant life changes (losing a job), etc. Consequently, I’ve listed the psychological and the environmental possible causes below.

And, I can’t stress this enough, if you see someone having a panic attack, please help them, ONLY IF they will accept your help. Obviously, some people become embarrassed about making a spectacle in public, but you never know when they just might accept your help. Just don’t be overbearing about it.

“You are never too old to set another goal or to dream a new dream.”— Malala Yousafzai

How to Stop a Panic Attack Dead In It’s Tracks!

In particular, how do you stop a panic attack? You can manage your symptoms in the moment with strategies like deep breathing, mindfulness exercises, muscle relaxation, and more. Also, working with a therapist may help prevent future panic attacks. Panic attacks can be scary and may hit you quickly. Here are 9 strategies you can use to try to stop or manage panic attacks. Besides, some may help you in the moment, while others can help in the longer term.

Use deep breathing. While hyperventilating is a symptom of panic attacks that can increase fear, deep breathing can reduce symptoms of panic during an attack.

Recognize that you’re having a panic attack. In reality, by recognizing that you’re having a panic attack instead of a heart attack, you can remind yourself that this is temporary, it will pass, and that you’re OK.

Close your eyes. Therefore, to reduce the stimuli, close your eyes during your panic attack. This can block out any extra stimuli and make it easier to focus on your breathing.

Practice mindfulness. Mindfulness involves:

focusing your attention on the present
recognizing the emotional state you’re in
lastly, meditating to reduce stress and help you relax

Find a focus object. In short, some people find it helpful to find something to focus all their attention on during a panic attack. In particular, pick one object in clear sight and consciously note everything you can about it.

Use muscle relaxation techniques. In sum, progressive muscle relaxation aims to release tension in one group of muscles at a time to relax the whole body.

Picture your happy place. Guided imagery techniques are particularly good for sopping panic attacks. It can help reduce stress and anxiety. The place you visualize should be quiet, calm, and relaxing — no streets of New York or Hong Kong, no matter how much you love the cities in real life.

Repeat a mantra internally. Whether it’s simply “This too shall pass,” or a mantra that speaks to you personally, repeat it on a loop in your head until you feel the panic attack start to subside.

Lastly, talk with someone.

“You define your own life. Don’t let other people write your script.”— Oprah Winfrey

Panic Attack Causes

Psychological causes of panic attacks may include:

Chronic stress
Low self-esteem
An existing mental health condition such as anxiety, depression, obsessive compulsive disorder (OCD), or post-traumatic stress disorder (PTSD)
Phobias – Whereas, people may experience panic attacks as a direct result of exposure to a phobic object or situation
Lastly, lack of assertiveness – a growing body of evidence supports the idea that those who suffer from panic attacks engage in a passive style of communication or interactions with others

Environmental causes of panic attacks may include:

Chronic physical illnesses such as cancer
Also, significant life changes such as losing a job, becoming a parent, and moving house
Experiencing a significant personal loss, including bereavement, or the breakdown of a relationship with a romantic partner
Lastly, maintaining’ behavior such as avoiding panic-provoking situations or environments, anxious/negative self-talk, dysfunctional beliefs, and withheld feelings

“Success is not final, failure is not fatal: it is the courage to continue that counts.”– Winston Churchill

Panic Attacks at Night

Accordingly, nocturnal panic attacks usually last only a few minutes, but it may take a while to calm down and go back to sleep after you have one. Subsequently, people who have nocturnal panic attacks also tend to have panic attacks during the day.

Therefore, stopping a panic attack at night is a little more challenging. Anxiety can get worse at night as people find themselves focusing more on their worries once they are lying in bed without the distractions of the day. For example, sometimes people with insomnia may begin to develop worries about whether or not they will be able to fall asleep. These worries may then exacerbate insomnia and make falling asleep even more difficult.

Additionally, several other conditions can flare up at night, causing anxiety. For example, people with nightmare disorder often feel distressed after waking up from a nightmare. Post-traumatic stress disorder (PTSD) also involves nightmares and disrupted sleep. And nocturnal panic attacks can cause a person to wake up during the night feeling anxious and feel like something bad is about to happen.

“I just want you to know that if you are out there and you are being really hard on yourself right now for something that has happened … it’s normal. That is what is going to happen to you in life. No one gets through unscathed. We are all going to have a few scratches on us. Please be kind to yourselves and stand up for yourself, please.”— Taylor Swift

How to Help Someone Having a Panic Attack

As a matter of fact, there are many ways to help someone stop from having a panic attack, but the most important things are to remain calm and help in the ways that they ask for. Basically, if you know someone who experiences panic attacks, there are several things you can do (and avoid doing) to help them in the moment.

Remain calm
What to say
Try:

-reassuring them you won’t leave or judge them
-reminding them the attack won’t last long
-telling them they’re safe

Ask how you can help
Focus on action over words.
Understand their panic may not make sense to you or them.
Altogether, validate their distress
Help them stay grounded. Quick grounding tips
to help someone ground themselves, you can try:

Physical touch, like holding their hand (if they’re okay with it)
Also, giving them a textured object to feel
Encouraging them to stretch or move
Encouraging them to repeat a soothing or helpful phrase, like “this feels awful, but it’s not going to hurt me”
Lastly, talking slowly and calmly about familiar places or activities

How to help someone with anxiety attack over text.
Things to avoid:

Basically, avoid minimizing the feelings of the person you are texting, as it might make the situation worse for them.
Avoid telling them to ‘’just be positive’’ or to ‘’snap out of it’’

“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty.” — Winston Churchill

Conclusion

Another key point, dealing with panic attacks is never easy no matter how many you have had. Coping with them takes practice. Although, it does get easier. Especially when you recognize the signs and have a plan on how to cope with them. Using your coping skills will help the duration of the panic attack. And, please, if you see someone having an attack, help them (if they want it)! Don’t be one of those people that just stare while you walk on by. Helping them will mean more than you know.

Articles

-Panic Attacks and Panic Disorders

https://www.mayoclinic.org/diseases-conditions/panic-attacks/symptoms-causes/syc-20376021

-What can cause panic attacks?

https://www.priorygroup.com/mental-health/panic-attack-treatment/causes-of-panic-attacks

Have a Good One,

Cindee Murphy, One Voice – Unstoppable

“You make a choice: continue living your life feeling muddled in this abyss of self-misunderstanding, or you find your identity independent of it. You draw your own box.”— Duchess Meghan

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